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➡️Challenge Tuesday⬅️

After being inspired by last nights class, I decided to take on a rowing challenge and build on my failed workout from Friday.

Workout format:

12 sets of 1min repeats with 1:30min recovery.

3 sets @ 1:50/500m
3 sets @ 1:45/500m
3 sets @ 1:40/500m

Then: 1 x 1:50; 1:45 and 1:40/500m at the end.

I did a further 1 set @ 1:55/500m as a recovery minute and to clock in 4000m in total of rowing!

Really enjoyed this workout and managed to hit every target which makes me 😎

Happy rowing folks!

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☀️ Motivation Monday ☀️

Amazing effort by local Saffa Kyle Buckingham on his IRONMAN South Africa win yesterday! Just look at those splits across the 🏊‍♂️; 🚴🏻 and 🏃🏻

Superb effort by him and all the finishers yesterday!


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Today’s lesson was about FAILURE!!

Been about 3 weeks since I’d last tackled some intervals on the Ergo so I thought I’d give it some horns 🤟🏻 but alas I properly failed in completing my workout 🤕.

The workout format was 3 sets of 3 x 500m attempts. Here is the breakdown:

A - 1:50/500m
B - 1:45/500m
C - 1:40/500m

Repeat 3 times - rest was 2min between attempts.

As you can see from the image, I managed the first set fine but then proceeded to crumble at the 1:45/500m split and the imploded at the 1:40/500m attempt. 🤮☠️🤬👎🏻

To retain some pride I started the 3rd set but knew that I wouldn’t be able to complete it.

A few things to take away from this morning’s workout.
1 - this was WAY more challenging then I expected!
2 - know your limits!
3 - define your limits by at least trying!
4 - maybe I needed more rest - amazing what an extra 60s might have allowed.
5 - even tho I choked ROYALLY, I still rowed another 500m and managed to stick to the split, showing that your body can still work even when you think you have exceeded your limit.
6 - Lastly, it’s okay to fail - we learn lessons from failing.

I’m not going to blame Friday the 13th MOJO or that I haven’t rowed in about 3 weeks but I do realize that in order to be better at something, you need to try it at least once a week to show some incremental improvements.

Anyway, those that are feeling strong 💪🏻, give the workout a bash and reap those leg, back and lung rewards!

Happy Friday!!

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🌀 Watt Bike Wednesday 🌀

Here is a great workout to help strengthen you for the hills, flats and sprint finishes.

Workout format: 2min work, 1min recovery x 4sets ( 12min set )

➡️ Warm-up: 10 min with cadence 75-85rpm and level 2-4.

↗️ Set one is Hills: Level 10 with 75-80rpm

🔂 Set two is Flats: Level 5 with 85-90rpm

↘️ Set three is Sprint: Level 1/2 with 95+rpm

🔴 Take a two minute break between the sets.

In the image you can see where I have highlighted the 3 sets in conjunction with the relevant rpm.

Total time of workout is 48min!

Happy Spinning!

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✂️ Technique Tuesday ✂️

Many cyclists and runners focus on training the quads and neglect the hamstring muscles. The function of these muscles is to bend the knee and extend the hip and due to their function are often exposed to high tension resulting in injury or cramping. Make sure you include training the hammies once a week to make them bulletproof to injury or fatigue. Here is how:

Lying hamstring curls on Swiss ball:

🔍 lie on your back with legs straight.
🔍 feet up on the ball with ankles close to center of the ball.
🔍 arms to the side for support.
🔍 push down on the ball with the heels.
🔍once the body is fully extended, lift hips up and curl the heels towards the bum/glutes.
🔍make sure you finish with shoulders, hips and knees aligned (no saggy hips)
🔍squeeze the glutes at the top of the movement.
🔍 return SLOWLY to the starting position with the hips OFF the floor.

❗️warning ❗️- if you suffer from lower back pain, rather don’t extend the hips too high.

⚜️ Perform 10-12 reps of 3-4 sets to get the most of the hamstrings.

Happy training!

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